FENNEL & PORK STEW RECIPE | EATINGWELL
Provided by: Jim Romanoff
Categories: Diabetic Christmas Main Dish Recipes
Total time: 5 hours 0 minutes
|8 cups thinly sliced fennel (2-3 medium bulbs), plus 1/4 cup chopped fronds|
|1 medium onion, halved and thinly sliced|
|2 1/2 pounds pork shoulder or Boston butt, trimmed of excess fat and cut into 2-inch chunks|
|1 ½ teaspoons kosher salt, divided|
|1 ½ teaspoons freshly ground pepper, divided|
|2 tablespoons extra-virgin olive oil, divided|
|¾ cup dry white wine, such as Sauvignon Blanc|
|4 cloves garlic, minced|
|1 tablespoon finely chopped fresh rosemary|
|2 teaspoons finely chopped fresh oregano|
|1 28-ounce can whole tomatoes, drained|
- Spread fennel and onion in an even layer in a 5- to 6-quart slow cooker. Cover and refrigerate fennel fronds.
- Sprinkle pork with 3/4 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet or Dutch oven over medium-high heat. Add about half the pork and cook until brown, 4 to 5 minutes. Transfer to the slow cooker. Repeat with the remaining oil and pork. Add wine to the pan and scrape up any browned bits; remove from the heat.
- Sprinkle garlic, rosemary, oregano and the remaining 3/4 teaspoon each salt and pepper over the pork. Top with the drained tomatoes and pour in the wine from the skillet.
- Cover and cook for 5 hours on High or 7 to 8 hours on Low. Stir the stew well to combine; serve garnished with the reserved fronds.
Calories 249.1 calories, CarbohydrateContent 9.4 g, CholesterolContent 69.6 mg, FatContent 12.9 g, FiberContent 3.3 g, ProteinContent 20 g, SaturatedFatContent 4.1 g, SodiumContent 302.5 mg, SugarContent 4.2 g
BRAISED PORK WITH FENNEL (CROCK POT) RECIPE – FOOD.COM
Total time: 6 hours 30 minutes
Prep time: 30 minutes
Cook time: 6 hours
Yield: 6 serving(s)
|4 lbs pork shoulder|
|2 tablespoons olive oil|
|1 medium onion, peeled and sliced|
|1 fennel bulb|
|1 cup cider vinegar|
|3 tablespoons Splenda sugar substitute (or sugar, if not diabetic)|
|1 cup canned tomato, drained and diced|
|1 cup chicken broth|
|1 teaspoon chicken bouillon granule|
|2 garlic cloves, peeled and crushed|
|1/2 teaspoon dried thyme|
|1/2 teaspoon red pepper flakes, to taste|
|2 tablespoons cornstarch, mixed with|
|2 tablespoons cold water|
- Slice off root end of fennel and discard. Slice bulb and some of the green stems and leaves. Save some of the feathery leaves for garnish.
- In a large, heavy skillet, sear the pork in the oil over medium-high heat until it’s brown all over, about 20 minutes. Transfer the pork to the crock pot.
- Pour off all but about 1 tablespoon of fat from the skillet and reduce the heat to medium-low.
- Sauté the onion and fennel until just a little golden. Transfer them to the crock pot.
- In a bowl, mix together the vinegar and Splenda. Pour the mixture over the pork. Add the tomatoes.
- In a bowl, mix together the broth and bouillon until the bouillon dissolves. Stir in the garlic, thyme, and red pepper. Pour this over the pork.
- Cover the crock pot, and cook on low for 6-8 hours.
- Remove the pork from the crock pot and place it on a serving platter. Using a slotted spoon, scoop out the vegetables and pile them around the pork. Cover the platter with foil and put it in a warm place.
- Turn crock pot to high and stir cornstarch mixture into liquid and heat until thickened slightly.
- Chop some of the fennel leaves and sprinkle over roast and veggies. Slice meat and serve with sauce.
Calories 807.9, FatContent 59.4, SaturatedFatContent 19.6, CholesterolContent 214.8, SodiumContent 481.6, CarbohydrateContent 9.7, FiberContent 2, SugarContent 2.1, ProteinContent 53.9